As the monsoon season approaches, the joy of refreshing rains is often accompanied by a surge in infections and illnesses. The damp and humid weather creates an ideal environment for pathogens to thrive, making our immune system’s job more challenging. Maintaining a robust immune system becomes crucial to ward off the seasonal ailments that seem to flourish with the rains. In this blog, we delve into practical and effective tips to boost your immunity, ensuring you stay healthy and vibrant throughout the monsoon. From dietary choices and lifestyle adjustments to the importance of hygiene, these insights will help you fortify your body’s defences against the common cold, flu, and other monsoon-related health issues.
Most over-the-counter medications only treat the symptoms of viral infections; most don’t actually help the immune system fight the infection. The following are some natural modalities you can utilise to address symptoms of viral infections as well as boost your immune system if you do come down with an illness:
Self-care: When battling upper respiratory infections, top priorities are plentiful hydration and rest. Drink plenty of fluids; homemade vegetable or bone broths are also extremely beneficial. Various herbal teas/hot drinks can help with hydration and reducing symptoms; good choices include peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon.
Stress reduction: Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly.
Sleep: Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time.
Exercise: Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience.
Nutritious foods/diet: Research indicates that brightly coloured vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per week. Include fermented vegetables or other probiotic-containing foods.
There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness.
For preventing and treating viral upper respiratory infections, consider some of the following:
Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory.
Vitamin D: Vitamin D, known as the “sunshine vitamin,” is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps reduce the risk of colds and flu. Unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Vitamin A: For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections.
Zinc: Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Selenium: Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defences against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts
Honey: Honey, preferably raw, is a good demulcent (it relieves minor pain and inflammation of mucous membranes), has antioxidant properties, and has some antimicrobial effects. It is helpful for coughs and sore throats and can be added to hot tea.
Garlic: Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Probiotics: Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
6 Tips to Improve Your Immunity:
- Mix up your plate.
- Hydrate, hydrate, hydrate.
- Don’t rely only on supplements.
- Check your vitamin D levels.
- Keep moving.
- Prioritise sleep.
Navigating through the monsoon season with a strong immune system is your best defence against the countless of infections and illnesses that often accompany this time of year. Embrace these simple yet effective strategies, and enjoy the monsoon’s charm without compromising on your health. Stay proactive and empowered, making the most of this season with a resilient and vibrant immune system.